Monday 11.18.19

**Thanksgiving WOD at 9am on Thanksgiving Day! Earn your pie! 😊 Bring a friend or family member to join in on this fun WOD!!

*We will continue to find our maxes this week for our upcoming strength program.


1 Rep Max Front Squat


Build in weight to hit a 1 Rep Max or a heavy single for the day. These are not at all costs! Stop when form begins to go. Practice bailing the bar with less weight.

Superset with :

Power Cleans and Push Jerks – Sets of 3 (build to workout weight).


5 Rounds:

3 Rounds of “Macho Man” (Rx + 155/105) (Rx 135/95) (Option 3: 115/75)

5 Toes to Bar (Rx + unbroken)

5 Pull-ups (Rx + Chest to Bar)

5 Chest to bar (Rx + Bar Muscle Ups)

1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks


1 minute easy cardio

1 minute moderate cardio

1 minute hard cardio

1 minute handstand hold or plank